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Over, around and through

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Comments

  • #362
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    theboyblunder wrote: »
    nice session oisin - particularly after the 3/4 at the weekend

    Trying mate:D
    found the first 10 easy enough. going to drop them down to 5.30 next week. last one was wobbly leg time.
    That thing in athlone was very handy, first 13.1 miles i was itching to speed up.


  • #363
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    15 Mile medium long run.
    wanted to do this at ~7.45 but only if i felt comfortable.
    8.12
    8.02
    7.56
    7.47
    7.44
    7.44
    7.41
    7.43
    7.44
    7.28
    7.33
    7.44
    7.41
    7.34
    7.26
    7.44 average.
    felt good at the end.


  • #364
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    Was kinda worried about today session. I wanted to ease myself into the tempo sessions.
    Reset my garmin to km as i seem to get a boost in slower faster runs from this.
    1.61km w/u
    3.56
    3.55
    3.55
    3.53
    3.49
    5km in 19.28
    felt very very strong. Had sub 40 10k in me today i reckon.
    1.61km w/d


  • #365
    theboyblunder
    Registered Users, Registered Users 2 Posts: 2,054 ✭✭✭theboyblunder


    Oisin11178 wrote: »
    Was kinda worried about today session. I wanted to ease myself into the tempo sessions.
    Reset my garmin to km as i seem to get a boost in slower faster runs from this.
    1.61km w/u
    3.56
    3.55
    3.55
    3.53
    3.49
    5km in 19.28
    felt very very strong. Had sub 40 10k in me today i reckon.
    1.61km w/d

    excellent running there oisin - you will haver to revise that 6'40 downwards!


  • #366
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    theboyblunder wrote: »
    excellent running there oisin - you will haver to revise that 6'40 downwards!

    I think that works out at 6.15 a mile. Will try for 4 miles next week then 5 ect...
    I think you and me knew it was never going to be 6.40:D


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  • #367
    mithril
    Registered Users, Registered Users 2 Posts: 970 ✭✭✭mithril


    Have you done a recent half marathon?
    That's a very good predictor of your marathon time and give you an indication of what pace is sustainable for you.


  • #368
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    mithril wrote: »
    Have you done a recent half marathon?
    That's a very good predictor of your marathon time and give you an indication of what pace is sustainable for you.

    Never raced a half believe it or not. I reckon im somewhere between 1.29 and 1.31. I went through halfway in Edinburgh in 1.34 in may.


  • #369
    mithril
    Registered Users, Registered Users 2 Posts: 970 ✭✭✭mithril


    Yes, I think you are at least at that level.

    I was not clear on the previous post.
    For tempo runs, you need to running at half marathon pace or slightly faster, which is what I think you are doing.

    You don't need to worry about PMPs runs at this stage in the cycle, but when you start them, they should always be done at planned marathon pace, and no faster. You then progressively lengthen the length of the run and the proportion that PMP for a tougher workout as the goal marathon approaches.


  • #370
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    mithril wrote: »
    Yes, I think you are at least at that level.

    I was not clear on the previous post.
    For tempo runs, you need to running at half marathon pace or slightly faster, which is what I think you are doing.

    You don't need to worry about PMPs runs at this stage in the cycle, but when you start them, they should always be done at planned marathon pace, and no faster. You then progressively lengthen the length of the run and the proportion that PMP for a tougher workout as the goal marathon approaches.
    Yeah i can feel myself getting faster already. I did 5k at the same pace a few weeks ago and was wrecked at the end. Yesterday i felt very comfortable and could have gone another 2 miles at that pace i reckon. Dont know if ill be able to keep the tempo runs at 6.15 but ill give it a go. Im looking for a 5k or 10k race atm. Does not seem to be much around.
    Thanks for the advise.


  • #371
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    5 very easy miles before work
    8.25
    8.25
    8.17
    8.20
    8.19


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  • #372
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    10 Miles very easy. Wanted to do the pace ill be running in dublin which is ~8.30
    8.27
    8.28
    8.29
    8.28
    8.28
    8.27
    8.23
    8.24
    8.22
    8.22


  • #373
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    2Km w/u
    9x400 @ 5.35 a mile with 1 min recovery
    1x800 @ 5.35 a mile
    2km w/d
    ~12km overall


  • #374
    misty floyd
    Closed Accounts Posts: 1,905 ✭✭✭misty floyd


    1.24m w/u
    9x400 @ 5.35 a mile with 1 min recovery
    1x800 @ 5.35 a mile
    1.24m w/d
    ~7.5m overall

    :D


  • #375
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    misty floyd wrote: »
    1.24m w/u
    9x400 @ 5.35 a mile with 1 min recovery
    1x800 @ 5.35 a mile
    1.24m w/d
    ~7.5m overall

    :D

    Haha


  • #376
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    Oisin11178 wrote: »
    Haha
    Have not trained all week. Im like a mobile phone with the battery pulled out. Sleeping a savage amount the last 4 days including a 14 hours sleep friday.
    Feel ok today, think i just needed a good rest.


  • #377
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    10 Miles tonight.
    7.59
    7.56
    warmup
    7.29
    7.17
    7.21
    downhill
    7.38
    7.28
    7.29
    uphill
    7.23
    6.29
    flat

    nice
    mixture of gradient.
    7.27 average with 2 slowish miles to start with.
    7.3


  • #378
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    10 Miles at marathon pace for dcm
    8.20
    8.27
    8.27
    8.29
    8.26
    8.21
    8.20
    8.23
    8.24
    8.12

    8.23 average


  • #379
    xebec
    Registered Users, Registered Users 2 Posts: 3,311 ✭✭✭xebec


    Oisin11178 wrote: »
    10 Miles at marathon pace for dcm
    8.20
    8.27
    8.27
    8.29
    8.26
    8.21
    8.20
    8.23
    8.24
    8.12

    8.23 average

    Here, that's a good bit above the pace you're supposed to be running on Monday!! If you go out at 8:20 dodging around people I definitely won't be following you!!

    OK, I might...


  • #380
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    xebec wrote: »
    Here, that's a good bit above the pace you're supposed to be running on Monday!! If you go out at 8:20 dodging around people I definitely won't be following you!!

    OK, I might...

    Yeah i think 8.30 to start with and see how much we lose to the racing line with the conjestion at the start.
    30 secs up at half way if all goes well:D


  • #381
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    New runners today. The difference from the old 1s is amazing. 650 from the old 1s. Just realised im over 2000 miles for the year also.


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  • #382
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    Decided to go down the gym today because i wanted to do a bit of core work. Fancied a run on the treadmill.
    2km w/u
    10km in 39.39
    2km w/d
    didnt think i was that fit. Good confidence booster.


  • #383
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    12 km in 1 hour, so 8 min miles i guess. Nothing now till DCM


  • #384
    RAL3
    Registered Users, Registered Users 2 Posts: 389 ✭✭RAL3


    Good luck Oisin, try not to talk those poor pacees to death!

    Best of luck to Kandikane also - might see ye for a pint after


  • #385
    sarsfieldsrock
    Closed Accounts Posts: 576 ✭✭✭sarsfieldsrock


    RAL3 wrote: »
    Good luck Oisin, try not to talk those poor pacees to death!

    Best of luck to Kandikane also - might see ye for a pint after


    Yeah. Best of luck with the pacing. I might or might not go with ye. What I did for the half worked out well so I am tempted to try that again.


  • #386
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    Thanks ral. deffo pints after. Eddie my advice is come with the pace group. Just turn on the autopilot and the banter will make the miles fly by. Can be a very lonely time if your on your tod and struggling. Trust me i know read the first post in this long and the reason for its name:D


  • #387
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    3.44.13
    great day for a great race.
    Good banter all the way around and in the pub later. congrats on all the pbs. One thing i will say is, who put up the first few mile markers?
    stevie wonder maybe:D


  • #388
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    35km today
    5.19
    5.25
    5.17
    5.24
    5.19
    5.24
    5.21
    5.22
    5.20
    5.21
    5.14
    5.19
    5.19
    5.17
    5.13
    5.11
    5.14
    5.11
    5.05
    5.10
    4.59
    5.11
    5.05
    5.04
    5.07
    5.14
    5.08
    5.03
    4.54
    4.55
    4.53
    4.51
    4.49
    4.46
    4.43
    felt great at the finish. Could have easily gone to 42k but it was getting dark.


  • #389
    theboyblunder
    Registered Users, Registered Users 2 Posts: 2,054 ✭✭✭theboyblunder


    hahahaha savage, and here I was thinking I was a hero for doing 6 on thurs and 8 on fri :)

    youre an animal


  • #390
    RacoonQueen
    Moderators, Sports Moderators Posts: 20,368 Mod ✭✭✭✭RacoonQueen


    Oisin11178 wrote: »
    3.44.13
    great day for a great race.

    Bit fast that!


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  • #391
    Oisin11178
    Registered Users, Registered Users 2 Posts: 2,496 ✭✭✭Oisin11178


    theboyblunder wrote: »
    hahahaha savage, and here I was thinking I was a hero for doing 6 on thurs and 8 on fri :)

    youre an animal

    Couldnt do anything all week cause of work. Weather was **** to. Im training for a 50k, wanna try and do it under 8 min miles.


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